Having Trouble Sleeping? Tips on How to Get a Good Night’s Sleep


Having a good night’s rest is a journey in itself. A person has to be acutely aware of how the body works to achieve maximum health. Also if someone is pursuing a higher function of creativity and mental acuity, sleep is an essential component.

Why Sleep?

Sleeping has numerous benefits to the human body that most people are not aware of. The basic benefits of sleep everyone is indeed aware of is the improvement of mood and of appearance. Those under eye circles can become an awkward point of conversation based on appearance.
The mind is functioning much higher when asleep than when awake. Also as an added benefit, sleeping significantly improves brain function tremendously. There are multiple techniques made to help solidify memories even further in the psyche. This process is coined consolidation. Basically if a person is trying to learn French, time might be better spent learning in your sleep through a mixture of lucid dreaming exercises and wakeful meditation.

For those that want to live longer, the answer is pretty simple. The goal is to sleep the right amount because sleeping for too long or too short of a time can have adverse effects on physical and mental health. A study conducted in 2010 delineates that women after the age of 50 had an increase in deaths because of the low amount of sleep they were having. Five to six hours of sleep a night is not enough to be fully functional and live long.

Negative effects of sleeping six hours or less are the increased chances of inflammation in the body. People who receive less than six hours showed higher chances for high blood pressure, which is tied in with the inflammation issue. There is a specific protein, called C-reactive, that is linked to heart attacks. The protein was shown to be in higher quantities to people who slept less than six hours a night. If a person were to have a medical condition associated with their sleeping habits, getting the problem treated will improve all aspects of their health.

A lack of sleep also creates long term negative effects for children. There has been an increase in the amount of kids being diagnosed with ADHD. Studies have shown the increase is linked with lack of sleep. Children get hyperactive with the less sleep they have, so the symptoms for fatigue will never show like they do in adults.

Adults who slept less had a more chance of getting into a car accident. Lack of sleep even beat alcohol consumption in the amount of accidents occurred on highways. A person’s time to react to a situation is severely limited if the amount of sleep is not enough.

At the end of the day, sleeping will lower stress significantly. Simply put, one does not have to be awake to deal with the real world. Many use it as an escapist methodology, but it also promotes relaxation that lowers cortisol levels.


Tips on Sleeping Well

Now that the importance of sleeping has been highlighted, there are certain habits that can promote an excellent night’s sleep.

Adhering to a sleep schedule is pivotal in creating an effective nights rest. The body will soon realize when it needs fall asleep and when it should wake up. A alarm won’t even be necessary if an individual were to fervently stick to the schedule.

Establishing a relaxing environment for oneself will make the transition of going to sleep extremely easy. Prior going to sleep, it’s best to attempt to do activities in dim lighting because the mind will process activities done in light as things that elicit hyperactive emotions. Being around bright light will make it more difficult to fall asleep, which prevents the body from going into a deep sleep.

During the day a person should surround themselves with bright lights and at night surround themselves in darkness. Circadian rhythms will become stabilized if they were to complete this task. Exposure to sunlight in the day will trick the mind into associating darkness with sleep.

Having trouble falling asleep can also be linked to napping throughout the day. To prevent this, a person should not take mini naps during the day and just let the body naturally fatigue.

Essential to sleeping well is exercise. Keeping the body active will force the body to crave sleep. Deep sleep is easily achieved when a person has exercised earlier in the day.

A sleep friendly room is key to creating an environment of tranquility. The temperature of the bedroom should vary from 60 degrees to 68 degrees, making the room a cold place. Noise that can disrupt sleeping should be avoided. Some people do prefer rain sounds and white noise while sleeping, so it just depends on the person. No light should enter the bedroom.

Having a laptop or iPhone out before sleeping can disrupt your sleep. Reading is a more beneficial process to partake in to encourage sleep. Electronics have a tendency to prolong being awake, which negatively impacts the sleep schedule.

Other than creating a peaceful environment, the bed itself should be comfortable. Having a comfy mattress and pillows can provide support most do not think they need. Mattresses last about nine to ten years, and pillows last even shorter.

To promote a deep sleep, do not consume things that will curb it. Consuming alcohol, a heavy meal, or cigarettes before sleeping can negatively impact sleep schedule. Even more so, consuming items that contain caffeine are horrible for sleep. Eating spicy food before sleeping can cause indigestion problems that can affect quality of sleep. In fact, the last large meal that one eats should be two to three hours before sleep. By doing so, the body does not have to worry about too many things at once. Eating a small snack before sleeping is preferred to eating a large meal.

The bed should be associated mentally and physically only for sleeping and having sex. Doing other activities in bed ruins the point of creating a relaxing space. If someone were to do something that causes anxiety in bed, those are the emotions that will become associated with bed. The bedroom is a sacred place for both a person and their significant other. Keeping it peaceful and serene is the only way to promote a good healthy restful sleep.

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